It is never too late to get physically active, whether you are in your 50’s, 60’s or older. At every stage of life there are proven health benefits to exercise, and menopause is no exception. In fact, menopause can be the life saver that moves women into action.
What is the connection between menopause and exercise?
Regular exercise improves the quality of life of women before, during, and after menopause. Even if you are not experiencing uncomfortable symptoms, there are strong reasons to exercise during and after menopause. Consider the following benefits of exercise:
Improves mood by releasing endorphins (hormones that give a sense of well-being) Strengthens bones and prevents osteoporosis Prevents falls by increasing balance and coordination Reduces hot flashes and night sweats Improves sleep Reduces risk of diseases such as heart attacks, blood clots, cancer, and diabetes Sharpens the mind Relieves chronic pain Boosts body image Speeds up metabolism and reduces weight Improves sex life. What types of exercise are beneficial?
Aerobic activities include walking, running, skipping, swimming, or climbing stairs.
Many aerobic activities, such as walking, are weight-bearing (put a load on your bones). Weight-bearing activities increase bone mass and prevent osteoporosis.
Strength training, such as lifting weights, doing push-ups, and doing sit-ups, is also excellent for bone strength and a sense of well-being. Other modes of strength training include aquafit, some forms of yoga, and pilates.
Precautions to keep in mind
If you have been inactive for a while, start gradually. You may not be as strong and supple as before and may easily injure yourself. Before getting into any intensive program, consult your doctor and a qualified fitness instructor.
You may have heard of the standard advice about warming up before and cooling down after exercise? Many of us with our fast-paced lives want to ignore this advice, but as we age it is even more important to protect us from injury.
How to get started and keep it up
There is no one way to get started. Find things to do that you will enjoy and look forward to. Perhaps there was something you did in your younger years that you would like to start up again, or maybe there is something you have always wanted to try. The ultimate goal will be to engage in moderate to intense activity for 30 to 60 minutes every day. Work up to this goal gradually over several weeks or months until it becomes part of your normal way of life. Menopause is an excellent time to start preserving your health and strength for the next stage of life.
Are you going through menopause and want to stay active, healthy, and feeling like yourself? Don't wait another minute to relieve menopause symptoms and start a diet plan that works for your life!
